Kim and Kim's best friend (we'll call her "mystery BFF" since we don't know her name!) @ CF Local in North Carolina

Hand Stand Holds 3 x max time; rest 60 sec
+
for time;
9 Squat Clean & Jerk @ 75%
25 ghd situps
6 Squat Clean & Jerk
25 ghd situps
3 Squat Clean & Jerk
25 ghd situps

Nicole & Jodi: 4th and 5th in Div 2 at the PCFC - nice work ladies!

A. Squat 3×5 (add 5 lbs to last workout)
B. Split Squat 3 x 6-8 reps/leg @ 3010; rest 60s b/t legs
+
21-15-9 for time:
Ring Dips, 25#
Strict Pullups

IMPORTANT!!! Please, report squat results here

Prairie CrossFit Challenge

Power Snatch – 3x[3,2,1]; 90 sec b/t sets
Each wave of 3,2,1 should be heavier than the last
(e.g. 150×3, 160×2, 170×1, 155×3, 165×2, 175×1, 160×3, 170×2, 180×1)
+
Snatch Pull 100% of last single 3×3; 120s rest
+
Snatch Deadlift 115% of last single 3×3; 180s rest

Watch this video!

- how to position pillows so you don’t f-up your neck & shoulders
- a great groin stretch that we will NEVER show you in the gym (reasons why are explained in the vid so watch it!)
- another tip for fixing overhead positioning
- shin splints? a bonus stretch at the end

Team FCW at the Prairie CrossFit Challenge in Saskatoon

A. Deadlift 1 set of 5 (10# heavier than last week)
B. Pronated Strict Pullups 3 x max reps; 180s
C. Tabata Clap Pushups
D. Tabata GHD Situps
E. Tabata Pushups
F. Tabata Anchored Situps

PCFC

A. Squat 3×5 (add 5 lbs to last workout)
B. Press 3×5 (add 5 lbs to last workout)
+
AMRAP in 5:00 (scale to something you estimate you can complete 3 rounds of)
9 Burpees
12 KB Swings – 2 Pood
15 Toes to Bar
+
DB Split Squat 3 x 6-8/leg @ 3010; rest 60s b/t legs

Report results here

Agility Ladder

Hang Power Snatch – 3,3,2,2,1,1; rest 180 sec b/t sets
+ (rest 2 min)
for time;
75 box jumps – 30″/24″
+ (rest 7 min)
for times;
Run 400 m, rest 30 sec, Run 400 m

Saturday Morning Class

“Fight Gone Bad”

3 rounds for max reps. 1 minute at each station followed by a 1 minute rest after all 5 stations are complete:

Wall Ball
SDHP, 75#
Box Jumps, 20″
Push Press, 75#
Row, Calories

Jordan & Lance

A. Power Clean 5 sets of 3; use same weight for all sets; 120s rest
B. Supinated Strict Chin Ups 3 x max reps; 180s rest
C. 60 knees to elbows; 120s rest
D. 60 GHD sit ups; 120s rest
E. 300 double unders… goal is least # of sets, not best time (10:00 time cap)

CrossFit Winnipeg will be closed on Remembrance Day, November, 11th, 2010, except for a team workout at 9am.

CrossFit Winnipeg will be closed on Thanksgiving Monday, October 11th, 2010, except for a team workout at 9AM.